HomeGrown AthletX - Functional Fitness

Warm UP

3 Sets, For Quality

:1 5 Box Pike Handstand Hol d

:30sec Dead-Hang

:15sec Hollow Rock s

5 Inchworm to Hollow Hold (2 sec)

Strength

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

“Deeds”

15:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs  (R+24/20, Rx20/16″)

*15 Abmat Sit-Ups Each Round

**wall walk sub: t he focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

*** The goal today is to stay between 3-5 Wall Walks a minute, 8-10 Burpee Box Jumps a minute and stay fast and unbroken on the abmat sit-ups. This means by the time we get to the round of 3-4-5 we are expecting the time for each round to be in the range of 1:30-2:30/Round. This means that once we hit 6 reps in the time will exponentially run away so be sure to pace accordingly in order to maintain a fast efficient effort in the 6’s and 7’s.